Healthy living- runners tips

[ILP]

Re: on the road again

Glad you're back CB
Just remember that running should never hurt (as in physical pain).
When it does...always evaluate. Shoes, stride, what you've eaten/not eaten, etc.
Anyhew...glad to see you on the road. Di current mr ilp ahn I are toying with an ATL race in the fall

[CeaBee]

Re: on the road again

[SandiF]

Re: on the road again

October's marathon training officially started this week...
Have of lately I'm bored with marathon training... I just want to go out and run and not be bothered with training for a race... not be bothered with dealing with any race. Anyways, i'm also training for a July triathlon... looking forward to it but the swimming... omg... after 45 mins of laps... mi body feel like it's in lockdown for 3 days after

[CeaBee]

Re: on the road again

Registered for my half in October : Silver Comet Half Marathon.- another flat course i hear

still feel like i'm not back to where i was pre-injury..really tight and sore calf muscles today

ILP and or Sandi unnu have a foam roller? wear the goofy looking compression socks?

eta: i saw the three most gorgeous golden retrievers at the park today- siblings the owner tell me. i'm still not a dog person tho

[ILP]

Re: on the road again

Wee-hee on the race Although you may want to check out the course elevation charts to see if the course is as advertised. Many times races are advertised as flat...when in actuality they are not. Yes, a marketing tool to get people to register, as running hills are hard to do.

Anyhew, as for the rollers...I have the foam ones and I also have

but softballs & golf balls work just as well too.

I do own compression sleeves (for my arms and for my legs) & I own the long socks too. I don't run in any of them. Running in them is a matter of ones preference, though. I use mine before or after a long run...depending on numerous factors. I also own a pair of fitflops and a pair of keens...after ANY run...I switch out of my sneakers and put one of them on.

I CANT stress enough that running should NEVER injure a person. If you get injured it should be because you fell or got bitten by a dog or hit by a car, smaddy on a bike, flying objects or birds.... <<<<all have happened to me

In the unfortunate event that you do get injured and it is not because of the above mentioned...then you should reevaluate the factors of your training.

[CeaBee]

Re: on the road again

several people that run it tell me that it flat..if it's not then me know where to find them.

thanks for the info on all the equipment u have too ..i think my next purchase will be a foam roller or stick

i hear u on injury..but me nuh know what else to revaluate. mi listen to podiatrist and chiropractor: mi change the sneakers, back off on the mileage and me seemed to be doing ok again...well except for the calves....and is funny that just the other day the chiro ask me if me stretching my calves properly and me tell her yes

what else u think i need to look at? maybe register for a form clinic u think?

[ILP]

Re: on the road again

Flats/Hills..I've learned since moving to Texico are relative. Since moving here, I've had to almost relearn how to run in hills but it has been nice to go back east and run races....because my times have been incredible And the correlation between di Kenyans training and the USTFA being in Colorado makes complete sense to me now

As for your training....a comprehensive program includes:

<span style="font-weight: bold">Nutrition</span> (are you eating to fuel your body for the sport of long distance running)
<span style="font-weight: bold">Stretches</span> (i've not ever heard of someone doing too much of this. Yes, to be read: People don't do enough)
<span style="font-weight: bold">Form</span> &lt;&lt;&lt; I've been running for most of my life and seriously for over a decade and I still need refreshers on my form. Professionals believe it or not have form coaches.
<span style="font-weight: bold">Endurance</span> (It is a shame that some people/&quot;coaches&quot;/etc think that the way to build this is to run longer, harder and do so quickly. Sometimes increasing milage is dependent on ones body and not necessarily a &quot;training schedule&quot;
<span style="font-weight: bold">Skills</span> A comprehensive running training program should have: a speed workout, an interval/ hill workout, and a long run (endurance) workout. You should be doing each of these once a week. Period.
<span style="font-weight: bold">Strength</span> (what considerations have you given your leg muscle strength? Do you do weight training? Plyometrics? etc? If the answer is no/sometimes..then you have added injury &amp; non progression/growth as one of your running mates.)
<span style="font-weight: bold">Recovery</span> (what does this entail? a massage? another workout? sitting on the sofa? an ice bath?)
<span style="font-weight: bold">Equipment</span> Shoes, Bra (for the ladies), clothing.


^^^^^^^^^^^^^^ all of those are unique to each individualized person. Each person needs to have each area. Everything is important, but needs the consideration of the individual.

Hopefully, I've given you ideas to consider.

[CeaBee]

Re: on the road again

yes u have..too much

but thank you

eta: and yes flat is relative...my 10k was &quot;flat&quot; because it had a very gradual slope and only one biggish hill ...if the half flat like that I'll take it

[SandiF]

Re: on the road again

Hi, CB..just seeing your questions

Congrats on signing up for your first half. Running hills is a challenge but it's a fun and good challenge for you. Just make sure you include one day of hill training to get your body used to it.

I've heard of foam rollers but don't use them. I have a pair of sleeves for lower legs but used it when the weather is chilly but still want to run in my running shorts and not running pants. I also wear arm sleeves for colder weather.

Make sure you warm up good before your run and stretch and ice as needed after your run. I spend 15 mins warming up by walking casually, then power walk, then I'll do arm pumps... Just warm up all those muscles you'll be using before your run. Then at the end, stretch those larger muscles.

[CeaBee]

Re: on the road again

thanks sandi

[CeaBee]

Re: on the road again


been feeling like this the last couple of weeks and then i realized why : i'm soooo not a morning person ...but with hot summer temps I have to do it early if i plan to do it at all

my plan for the whole summer is just to get up early, put on mi clothes and get out the door -and not think about it

[sistactry]

Re: on the road again

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: CeaBee</div><div class="ubbcode-body">
</div></div>

this is definately me,

but u think of how good and energized u feel after

[ILP]

Re: on the road again

So CB is running in the evenings/night not an option?
temps here in the Borderland kinda mimics yours...matter a fact it'll be 100+ for the next week here....
so it's early morning or evening runs for folks on this side.

[CeaBee]

Re: on the road again

evenings are more complicated. ahh well , a suh it go. Glad i can even do in the mornings.

[CeaBee]

Re: on the road again

Fall is almost here and the cooler temps feel so good

Feels like the half marathon is just around the corner and i don't feel ready ...i was out of commission for about 3 weeks with some kind of sinus infection/allergy related thing. In reality the half is on October 27th so i have a little time (and may just be panicking because i was out for those 3 weeks).


I think my next race will be the Hot Chocolate 15k (9 miles) in January Doesn't it look delicious?




There are numerous races being held in ATL (5k, 10k, 15k) before then, but I think that I just need to have a goal in mind and don't have to do a lot of races in between to stay motivated. I've also come to the conclusion that I have no desire to do a marathon and that 10ks, 15ks and half marathons are enough of a challenge.

Well that's my update...how are the rest of you doing?